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  6. Chickpeas vs. Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt

Chickpeas vs. Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt — In-Depth Nutrition Comparison

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The main differences between Chickpeas and Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt

  • Chickpeas is richer in Manganese, Folate, Iron, Phosphorus, and Selenium, yet Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt is richer in Vitamin B1, Vitamin C, Magnesium, Vitamin B2, and Vitamin B5.
  • Daily need coverage for Manganese from Chickpeas is 25% higher.
  • Chickpeas contains 6 times more Selenium than Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt. Chickpeas contains 3.7µg of Selenium, while Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt contains 0.6µg.

Food types used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt.

Infographic

Chickpeas vs Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 4.8% 28% 79% 130% 26% 44% 1.8% 58% 3.3%
Contains more CalciumCalcium +206.3%
Contains more IronIron +37%
Contains more ZincZinc +57.7%
Contains more PhosphorusPhosphorus +63.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +130.9%
Contains more SeleniumSelenium +516.7%
Contains more MagnesiumMagnesium +131.3%
Contains more CopperCopper +10.5%
~equal in Potassium ~317mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 1.6% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 58% 0.24% 0% 0% 95% 54% 24% 51% 46% 0% 0% 80% 0%
Contains more Vitamin AVitamin A +575%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +62.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1230.8%
Contains more Vitamin B1Vitamin B1 +228.4%
Contains more Vitamin B2Vitamin B2 +273%
Contains more Vitamin B3Vitamin B3 +140.1%
Contains more Vitamin B5Vitamin B5 +198.6%
Contains more Vitamin B6Vitamin B6 +42.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
7% 15% 76%
Protein: 7.07 g
Fats: 0.81 g
Carbs: 15.01 g
Water: 76.02 g
Other: 1.09 g
Contains more ProteinProtein +25.3%
Contains more FatsFats +219.8%
Contains more CarbsCarbs +82.7%
Contains more WaterWater +26.3%
Contains more OtherOther +18.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated Fat: Sat. Fat 0.269 g
Monounsaturated Fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
16% 10% 75%
Saturated Fat: Sat. Fat 0.098 g
Monounsaturated Fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.468 g
Contains more Mono. FatMonounsaturated Fat +871.7%
Contains more Poly. FatPolyunsaturated fat +147%
Contains less Sat. FatSaturated Fat -63.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpeas Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chickpeas Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt Opinion
Calories 164kcal 78kcal Chickpeas
Protein 8.86g 7.07g Chickpeas
Fats 2.59g 0.81g Chickpeas
Vitamin C 1.3mg 17.3mg Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt
Net carbs 19.82g 15.01g Chickpeas
Carbs 27.42g 15.01g Chickpeas
Magnesium 48mg 111mg Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt
Calcium 49mg 16mg Chickpeas
Potassium 291mg 317mg Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt
Iron 2.89mg 2.11mg Chickpeas
Sugar 4.8g Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt
Fiber 7.6g Chickpeas
Copper 0.352mg 0.389mg Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt
Zinc 1.53mg 0.97mg Chickpeas
Phosphorus 168mg 103mg Chickpeas
Sodium 7mg 14mg Chickpeas
Vitamin A 27IU 4IU Chickpeas
Vitamin A RAE 1µg 0µg Chickpeas
Vitamin E 0.35mg Chickpeas
Manganese 1.03mg 0.446mg Chickpeas
Selenium 3.7µg 0.6µg Chickpeas
Vitamin B1 0.116mg 0.381mg Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt
Vitamin B2 0.063mg 0.235mg Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt
Vitamin B3 0.526mg 1.263mg Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt
Vitamin B5 0.286mg 0.854mg Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt
Vitamin B6 0.139mg 0.198mg Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt
Vitamin K 4µg Chickpeas
Folate 172µg 106µg Chickpeas
Choline 42.8mg Chickpeas
Saturated Fat 0.269g 0.098g Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt
Monounsaturated Fat 0.583g 0.06g Chickpeas
Polyunsaturated fat 1.156g 0.468g Chickpeas
Tryptophan 0.085mg 0.074mg Chickpeas
Threonine 0.329mg 0.297mg Chickpeas
Isoleucine 0.38mg 0.314mg Chickpeas
Leucine 0.631mg 0.508mg Chickpeas
Lysine 0.593mg 0.403mg Chickpeas
Methionine 0.116mg 0.074mg Chickpeas
Phenylalanine 0.475mg 0.357mg Chickpeas
Valine 0.372mg 0.363mg Chickpeas
Histidine 0.244mg 0.198mg Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
Chickpeas
31%
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt
Minerals Daily Need Coverage Score
57%
Chickpeas
45%
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt

Comparison summary

Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 7mg)
Which food is lower in Sugar?
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt is lower in Sugar (difference - 4.8g)
Which food is lower in Saturated Fat?
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt is lower in Saturated Fat (difference - 0.171g)
Which food is lower in glycemic index?
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt is lower in glycemic index (difference - 36)
Which food is cheaper?
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients
  2. Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169140/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.